How to Deal with Procrastination

“Do I really have to start this task now – maybe in ten minutes...or tomorrow?”

(Fast forward a week later and an hour to the deadline, you realised you barely started on the task – screams panic!) 

Procrastination is a common experience that we deal with on a daily basis, something some of us are guilty of (this author included) - you are not alone! While procrastination may appear harmless, it could be debilitating for some as they struggle to break free from the cycle of procrastination. If you find yourself in this situation, reading on may be helpful to navigate around procrastination.  

Identify Underlying Causes 

Before you embark on breaking the cycle of procrastination, it is important to understand why procrastination happens in the first place. People procrastinate for various reasons. Some individuals hold high standards of their work and fear not being able to achieve that level of perfection. Others may lack motivation to start a task or may have hit the work slump. Identifying the underlying causes or possible triggers of your procrastination could help in developing practical strategies that will be most helpful for you. 

Strategies to Manage Procrastination 

1. Setting Realistic Expectations 

   How do you know when your expectations need to be adjusted? If the task is either too easy or too challenging to the extent that it demotivates you from starting, it is an indicator that your expectations should be adjusted. With a realistic expectation, one would be able to gain the necessary motivation to work on their task and complete it within the given timeframe.  

2. Breaking Tasks Down 

   Complicated and heavy tasks can be overwhelming and it is often easier to push them to the bottom of the to-do list. However, putting them off may often lead to increased stress due to accumulating deadlines. One simple strategy could be:  

   • Breaking down the task into smaller, achievable steps. For instance, instead of attempting to write a 1000-word essay in a single day, break it down into writing 200 words per day. 

3. Scheduling 

   On the contrary, some individuals may find it challenging to meet deadlines when tasks are broken down into smaller steps. They may find that it extends the timeframe of task completion. As such, it could be helpful to schedule a realistic timeframe and allocate how much time is needed for each task. This can be done in the following ways:  

   • Write out a timetable of any existing or new tasks.  

   • Ensure sufficient time is allocated to complete the tasks at hand. 

   • Carve out extra time for any revision or edits. 

   • Time yourself (if necessary) to gauge how much time you actually take to complete tasks.

   • Scheduling also facilitates efficient time management as it holds us accountable and eventually prevents tasks from piling up. 

4. Challenging Unhelpful Thoughts 

   In some cases, people procrastinate due to thoughts of performing poorly or they fear criticism of their work quality. These thoughts are also known as 'unhelpful thoughts' as they hinder any progress on tasks, fuelling procrastination. To address this, try challenging these thoughts by seeking evidence against them or reframing them. For example, you could ask yourself: “Have I received any negative feedback that supports my current view about the quality of my work?”  

   Finding alternative and balanced thoughts may not come easy to all and if you find it difficult to challenge these thoughts on your own, you could consider seeking support from trusted family members, mates or professionals.  

5. Minimise Distractions 

   Keeping your workspace clean and minimal of possible distractions can be beneficial.  You may consider working or studying alone rather than in a group as it may be counterproductive if you are easily distracted.  While some find listening to music helpful to maintain focus, others may be easily distracted by any form of sound. Understanding your own preferences is important in creating an environment conducive to productivity.  

As tempting as it is to say, 'I know what I need to do, and I'll start tomorrow,' it is best to find your prime time and attempt your tasks when you are at your optimum! Breaking the cycle of procrastination is not an easy journey, but with consistency (and doing what works best for you), you will gradually get better at managing it.